Pose of the Week – Tree Pose


Sanskrit Name: Vrksasana

The Black Swan Yoga Pose of the Week is Tree Pose.

It is a powerful pose that involves balance and external hip mobility. Like all balancing poses, it takes a little bit of trial and error. Just stay calm and avoid tensing up. Tree Pose will only come about when there is balance and equilibrium within. Once the the chaos in your mind is wiped clear, you allow for the physical expression of balance to appear.

Tree Medicine:
We can learn a thing or two from trees. They embody a certain wisdom and strength. Each one will tell you a story of their faith. They trust in themselves to carry out their destiny. Trees reach new heights unapologetically and fearlessly. They teach us that we shouldn’t be afraid to step into the person that we are meant to be. Like the tree, we can make shifts to new heights – merging with the essence of our lives.


  • Tree pose allows you to develop balance and stability in your legs and feet. Your body may sway side to side like a tree in the wind, but your foot stays rooted into the ground, building strength in your ligaments and tendons.
  • This pose is centering and empowering. It is great to do right before an interview for your new job, or before a big exam or presentation to boost your confidence. If you remember the wisdom of the tree and align with the deep, rooted forces inside, you will prevail against any storm and emerge even more powerful than before.
  • Tree Pose is one of the many asanas that forces you to become conscious of your posture. You may notice yourself growing a little taller or feel your chest becoming prouder.

How to Practice Tree Pose:

  1. Begin in mountain pose. Create strong roots into the ground through both feet. Begin to shift all of your weight onto your right leg and lift your left leg off of the floor. Reach down and grab your left ankle with your hands.
  2. Pull your foot up into the middle portion of your inner thigh. Try and shoot for bringing your heel up to your right groin. (Avoid your knee joint) Externally rotate your left knee, and point your toes to the floor.
  3. Find your balance and release your grip. Press your palms together at heart center for anjali mudra. Steady your gaze.
  4. Lengthen your tailbone towards the floor. Stand taller by lifting up through the crown of your head. Open up through your heart. Pinch your shoulder blades together behind your back.
  5. Keep your right quad engaged. Actively press your left foot into your thigh and at the same time, add resistance from your thigh.
  6. And of course, pull your belly up and in, engaging an upward abdominal lock or uddiyana bandha.